The

Green juice

GUIDE

When looking for ways to improve your health, it can sometimes get a little overwhelming. But it really doesn’t have to be that way. For us, being healthy isn’t about deprivation or restriction, it’s about adding in so much

JAMES COLQUHOUN & LAURENTINE TEN BOSCHFilmmakers ‘Food Matters’ & ‘Hungry For Change’ and founders of FMTV

nutrient-rich goodness, that you end up crowding out the other foods! Once you start incorporating plenty of delicious healthy food, you can’t help but get hooked because you feel so amazing!

That’s why we brought back the Green Juice Challenge for another year. We received such wonderful feedback from those who participated the last couple of years that we had to do it again!

From personal experience and feedback from hundreds of green juice converts, you can improve your energy levels, gain clarity, and look and feel better, just by adding one nutrient-rich green juice each day, without changing anything else!

So if you’re new to juicing, or a veteran juicer back for round three, we can’t wait to get juicing with you!

In good health,

Why Green Juice?

• Green juices allow you to add a wider variety of vegetables to your diet and are the perfect way to consume the recommended daily serving of vegetables without feeling overfull.

• Green juices promote alkalinity and rapidly help shift your body’s pH from acidic to alkaline.

• Green juice digests in about 10 minutes, so your body gets a concentrated dose of nutrition almost instantly!

• Green juices are the ultimate energy and clarity boost!

Green Juice Tips!

• Where possible, always use organic produce. Otherwise peel produce before juicing, especially apples and celery as they rank top among the produce which are most sprayed with pesticides.

• Always wash produce thoroughly before juicing to remove dirt, grit and bugs.

• Some fibrous fruits and vegetables that are “stringy” are best pre-cut to a short length before being juiced to prevent the fibers getting wrapped around the juicers internal mechanism.

• Wet leaves and herbs generally do not pass through a juicer as well as when dry, so pat the produce dry first before juicing.

• Citrus fruits are best peeled when being juiced.

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Super Detox

Green Juice

WHAT YOU NEEDServes 1

• 2 to 3 celery stalks, leaves removed • 1 small cucumber• 2 kale leaves• 1 small lemon or lime peeled• 1 pear / apple

Optional: • 1 tsp Food Matters Superfood Greens

WHAT TO DOJuice all ingredients except the Superfood Greens powder. Stir in the Superfood Greens powder just before serving.

protection against inflammation of the digestive tract, 1 cup of celery provides the body with over a third of its DRI of Vitamin K

(necessary for blood clotting)

CELERY

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Supreme Digest

Green Juice

WHAT YOU NEEDServes 1

• 2 celery stalks, leaves removed• 1 small cucumber• 1/4 fennel bulb • 1/2 lime, peeled• 1 pear

WHAT TO DOJuice all ingredients.

facilitates digestion and assists in

eliminating bad breath

FENNEL

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Super Simple

Green Drink

WHAT YOU NEEDServes 1

• 1 12-ounce glass spring or filtered water• 1-2 tbsp Food Matters Superfood Greens

WHAT TO DOStir all ingredients together vigorously.

protein power house containing up to 60%

complete protein, oxygenates and

alkalizes the blood, a good source of omega

fatty acids.

SPIRULINA POWDER

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Healthy Gut

Green Juice

WHAT YOU NEEDServes 1

• 1/4 of large green cabbage• 1 large bunch romaine lettuce leaves• 1” ginger root• 1 green apple

WHAT TO DOJuice all ingredients.

a compund (DIM) found in cabbage has been shown to protect against the harmful effects of radiation therapy.

Cabbage juice has been used for the treatment for stomach ulcers by coating

the stomach and protecting it’s lining against stomach

ulcers

GREEN CABBAGE

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Salad In A

Glass Juice

WHAT YOU NEEDServes 1

• 2 cups of baby spinach • 1 cup of arugula / rocket• 2 medium tomatoes• 1 handful of basil• 1 clove of raw garlic• 1 lemon, peeled

WHAT TO DOJuice all ingredients.

In terms of phytonutrients, few vegetables compare

with tomatoes. They contain flavonones, flavonols,

hydroxycinnamic acids, carotenoids, glycosides and even fatty acid derivatives.

It reduces heart disease thanks to the antioxidant

lycopene, reduces prostate cancer risk

TOMATOES

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Pineapple Mint

Madness Juice

WHAT YOU NEEDServes 1

• 2 handfuls baby spinach• 1 cucumber• A small handful of mint leaves• 1 lime, peeled • 1/4 of a medium pineapple

WHAT TO DOJuice all ingredients.

relieves indigestion, kills bacteria in the mouth

preventing tooth decay, beats bad breath and keeps your tongue and teeth clean

naturally. It also relieves symptoms of irritable

bowel syndrome, including indigestion, dyspepsia, and

colonic muscle spasms

MINT

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Heavy Metal

Detox Juice

WHAT YOU NEEDServes 1

• 3 stalks of celery • 1 cucumber• 1 handful of parsley• 1 handful of cilantro• 1 green apple• 1/2 fennel bulb• 1 lemon, peeled

WHAT TO DOJuice all ingredients.

Cilantro, or coriander, is a wonderful source of

fiber, manganese, iron and magnesium. In addition, cilantro leaves are rich in Vitamin C, K and protein

CILANTRO

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Food Matters Green Juice Grocery GuideTake this handy guide with you when you go shopping.

We’ve included our seven green juice recipes and shopping quantities if you make that juice for the week.

1

Super Detox Green Juice

1 serving: 2 to 3 celery stalks, leaves removed1 small cucumber 2 kale leaves1 small lemon or lime peeled1 pear/ apple

For 7 Days: 1 large bunch of celery 7 small cucumbers 2 small bunches of kale 7 small lemons or limes 7 pears or apples

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Supreme Digest Green Juice

1 serving: 2 celery stalks, leaves removed1 small cucumber1/4 fennel bulb1/2 lime peeled1 pear

For 7 Days: 1 large bunch of celery7 small cucumber 2 fennel bulbs4 small limes7 pears

3

Super Simple Green Juice

1 serving: 1 12-ounce glass spring or filtered water1-2 tbsp Food Matters Superfood Greens

For 7 Days: 7 12-ounce glass spring or filtered water7-14 tbsp Food Matters Superfood Greens

4

Healthy Gut Green Juice

1 serving: 1/4 of large green cabbage1 large bunch romaine lettuce leaves1” ginger root1 green apple

For 7 Days: 2 large green cabbages 7 bunches of romaine lettuce leaves or 4 large bunches 1 large ginger root7 green apple

5

Salad In A Glass Juice

1 serving: 2 cups of baby spinach 1 cup of arugula/ rocket2 medium tomatoes1 handful of basil1 clove of raw garlic1 lemon peeled

For 7 Days: 14 cups of baby spinach7 cup of arugula/ rocket14 medium tomatoes3 bunches of basil1 large garlic bulb 7 lemons

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Pineapple Mint Madness Juice

1 serving: 2 handfuls baby spinach1 cucumbersmall handful of mint leaves1 lime peeled1/4 of a medium pineapple

For 7 Days: 7 cups baby spinach7 small cucumber3 bunches mint leaves 7 limes2 medium pineapples

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Heavy Metal Detox Juice

1 serving: 3 stalks of celery1 cucumber1 handful of parsley1 handful of cilantro1 green apple1/2 fennel bulb1 lemon peeled

For 7 Days: 1 large bunch of celery7 small cucumbers2 bunches of parsley2 bunches of cilantro7 green apples2 fennel bulbs7 lemon peeled

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7 Days in May Green Juice Challenge 2015Wall Planner

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MAY 2015

TO-DO LIST

Like Food Matters on Facebook for daily tips and support during the 7 day challenge and share your experience with the Food Matters community.

Read the Food Matters Juicer Buying Guide to understand the amazing benefits of drinking fresh green juice.

Pick your juice for the 7 day challenge (choose 1 for the week or experiment and try a different one every day!)

Do your grocery shopping.

Juice your way to better health and track your progress on the calendar.

The

Green juice

GUIDE

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